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All exercises

Dumbbell seal row

Intermediate

Dumbbell seal row is a compound dumbbell exercise for the upper back, also working the lats, rear delts, and biceps.

What it works

Primary muscle

Upper back

Also works

LatsRear deltsBiceps

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Raise a flat bench on boxes or plates so your arms can hang straight without the dumbbells touching the floor.
  2. 2Lie face down with your chest near the top edge of the bench and pick up a dumbbell in each hand, palms facing each other.
  3. 3Pull the dumbbells towards your lower ribs, driving your elbows back and squeezing your shoulder blades together.
  4. 4Keep your chest, hips and legs on the bench throughout so no momentum helps the lift.
  5. 5Lower the weights until your arms are fully straight and your shoulders reach down, then row again.

What to do instead

  • Cambered bar lying rowBarbell
  • Dumbbell incline rowDumbbell
  • Dumbbell bent over rowDumbbell
  • Lever seated rowMachine
Logged today · 90 seconds restDumbbell seal row

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